- Saturday
- Hiking - 3 mph, 1 hr, moderate hills
- Sunday
- Hiking - 3 mph, 1 hr, moderate hills
Sunday, March 25, 2012
Weekend Cardio
Thursday, March 22, 2012
Deadlifts
- Deadlift
- 5x135
- 5x225
- 1x275
- 4x315
- 4x315
- 4x315
- 4x315
- 2x365
- 2x365
- 8x315
- Sumo Deadlift
- 3x225
- 3x275
- 3x315
- Hip Thrusts
- 8x135
- 8x225
Wednesday, March 21, 2012
OHP 5/3/1 Cycle 1 Week 2
- OHP
- 10xbar
- 5x65
- 3x80
- 3x90
- 3x105
- 7x115
- Walking
- 40:00, 3.5 mph, 2.33mi, 4% incline
Tuesday, March 20, 2012
5/3/1 Bench Cycle 1 Week 2
- Bench Press
- 10xbar
- 5x95
- 3x135
- 3x155
- 4x175
- DB Floor Press
- 5x60s
- 5x70s
- 5x70s
- 5x70s
- 5x70s
- Walking
- 40:00, 3.5 mph, 2.33mi, 4% incline
- Jog
- 12:00, 5 mph, 1mi, 4% incline
Monday, March 19, 2012
Smolov Prep Week 2
- Squat
- 5x135
- 5x185
- 1x225
- 4x240
- 4x240
- 4x240
- 4x240
- 2x275
- 2x307.5
- 18x240 (PR +2 rep)
- Front Squat
- 3x135
- 3x185
- 1x225
- Pause Squat
- 3x225
- 3x250
- 3x275
Video of 18x240 and 3x275 pause squats:
Friday, March 16, 2012
Deadlifts + OHP 5/3/1 Cycle 1 Week 1
- 5x135
- 5x225
- 1x275
- 4x315
- 4x315
- 4x315
- 4x315
- 2x365
- 2x365
- 8x315
- 10xbar
- 5x65
- 5x85
- 5x95
- 8x110
- 3x225
- 3x275
- 3x315
- 1x365
- 1x385 (PR)
- 8x135
- 8x225
- 3x225
- 3x225
- 3x225
Tuesday, March 13, 2012
5/3/1 Bench Cycle 1 Week 1
- Bench Press
- 10xbar
- 5x95
- 5x125
- 5x145
- 6x165
- DB Floor Press
- 5x40s
- 5x50s
- 5x60s
- 5x70s
- Triceps Pushdown
- 8x50
- 8x50
- 8x50
- Walking
- 35:00, 3.5 mph, 2mi, 4% incline
Monday, March 12, 2012
Smolov Prep Week 1 Day 1
- Squat
- 5x135
- 5x185
- 1x225
- 4x240
- 4x240
- 4x240
- 4x240
- 2x275
- 2x275
- 16x240 (PR +1 rep)
- Pause Squat
- 3x225
- 3x250
- 3x275
- Front Squat
- 3x135
- 3x185
- 3x225
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